Run With Marathon Pacers - Session #2

Run With Marathon Pacers #2, Courtesy DO, Byron

After a week of heavy evening showers and wet weather, the record turnout of Fatbirds, Sunbirds, Pacers & Pacees were greeted with clear skies, with a light touch of cool winds at The PlayGround @ Big Splash. The FatBird Nest was crowded by 6.45am, as I met David Shum and his entourage of students and helpers setting up for the Edward Whistler Charity Run. After some arrangements and coordination later, we moved most of the Pacees and Sunbirds to the open space at the Playground for the group briefing.

Marathon Pacers' Pre-Run Briefing

We had 3 group briefings conducted separately…the Pacer Briefing by FatBird Anthony, the Sunbird briefing by Coach Jonathan, and the ‘Run With Marathon Pacers’ participants by FatBird David, Terry and the team. While there seemed to be a sea of people, the proceedings went on in quite an orderly manner….thanks to the good work put in by the FatBirds and Pacers who helped out.

A round of introductions of the various Pace Groups, followed by the 10km, 18km, 28km route briefing, and the large group photo shot, the enthusiastic groups were flagged off in the direction of Fort Road. It was nice to have Ben Pulham from Racers Toolbox join the 3:45h group to share his experiences on running and pacing fast distance runs. We had quite a large 4:00h group today, and I was having a good time getting to know some of them, as well as explaining our Optimal Pace Strategy. The enthusiastic group had quite a fair bit of questions ranging from nutrition, hydration, making toilet stops, breathing and running form in general.

The first turnaround at Fort Road was again opportunities for us to cheer and applaud the various Pace Groups running past, and as usual, the 4:45h and 5:00h groups made the most noise..tsk tsk. The 4:00h group was real focused, and Pace Group Leader, Keonz was maintaining a good 5:38min/km pace. The body of Pacers Darren and YN were towing the line well, as we hit the 10km mark in 56min, about 5:35min/km. I told the group to maintain our pace for at least up to 21km, and re-evaluate later. We welcomed the shade along Changi Coastal Road, and enjoyed the cool breeze blowing in our faces. Loy and I were covering the rear, 10m from the front pack.

The U-Turn at the 2nd Shelter was a welcome as we ran back towards ECP, in anticipation of meeting up with our fellow Pace Groups & runners. The groups were very much still running together, and keeping their respective paces….well done. Cheers and applause, some Hi-5s, and more words of encouragement ensued. I could see that the 4:00h runners were still going strong and were able to keep up. We reached back into NSRCC area, made some water-stops on the run, and generally practiced with the Pacees how we would be taking breaks and yet maintaining the pace. Runners who went off for water or toilet breaks, caught up slowly but steadily with the Pace Group (who maintained Pace throughout). We held on to a steady 5:35min/km.

After 23km, some of the runners who were not feeling well slowed a little, while 1-2 hit the wall early due to the warmer weather then, and the lack of conditioning on their part. Nevertheless, the slightly faster pace we had achieved for the first 21km, allowed them some luxury to slow down a little and still stay within target. With 3km to go, we still had a number of runners who were staying with the pace, as we completed the near 28km at an average of 5:35min/km for the 4:00h group. The 2:00h half-marathon group also did very well to stay within that pace, and we had a number of happy Pacees.


After a quick drink and some group photos, we were down at the end point to cheer the rest of the Pace Groups and runners returning. The 4:15h, 4:30h, 4:45h all returned strongly with very few stragglers behind. The 5:00h and the 2:30h (half-marathon) groups also ran to target pace and returned with some nice finishing poses for the camera. Byron, decked in his very nice Monash University top, was most busy with capturing ‘ACTION’ shots of all the runners. He had to be called back a few times as he tried to sneak off for a quick drink, as the stream of runners up to 5:00h returned….haha.

The 4hr Pace Group

There were a few run events happening at The PlayGround area as we moved around from The FatBird Nest to the Pacee water point to the Milo Van at one of the carnivals. There were Sng Paos and Nasi Lemak kindly contributed by friends who were organized the Edward Whistler Run…thanks guys! When most of the runners returned, we conducted a short briefing on next week’s Marathon Pacers’ Run, Race Pack collection and ‘Meet Marathon Pacers’ @ Floating Platform, carbo-loading dinner arrangements, race-day meet-ups and post-race group photos and gatherings.

As we enter into the final week of tapering, there remains lots to do in terms of race-day preparations, resting our legs, recollecting all that we have gone through and learnt in the past 10-12 weeks, preparing race day equipment and fuel, as well as doing some research for those who would need a back-up ‘Run-Walk’ strategy if they feel insufficiently prepared. The Sunbirds, who have gone through most of the 10-week program, would be sufficiently conditioned for the mission, and confidence of completion within target should be good. Barring any injuries or sickness, we are confident and hopeful that those who will Follow Our Pace will Win Your Race!

Run With Marathon Pacers - Session #1

Run With Marathon Pacers #1, Courtesy DO, Byron

It was the longest run for the Sunbirds of 35km, as well as the start of the 3-run series of ‘Run With Marathon Pacers’. To better organize the various groups training with the Pacers, we had the Sunbirds gather in the FatBird Nest and then the Marathon Pacees (who were generally new runners who have signed up to familiarize with the Pacers and their paces) assembled at the open space at The PlayGround@Big Splash.

After the tip #8 was dispensed to the Sunbirds by Coach Jonathan and the FatBird Trainers, the 150 runners assembled together for a welcome and introduction of the various Pacer Groups. That was followed by a detailed route briefing, before the customary Group Photo, and then the flag off of the respective groups starting with the 6:00h down to the 3:45h together with the 21km and 10km runners.

Each Pace Group easily had 10 runners running along, and as we got into pace, there were lots of cheering and chatting to get to know one another. The 4hr Group was maintaining 5:42min/km pace for the first 9km, a tad behind optimum pace, but we took the time to get warmed up (in that rather cool weather...hehe). It was nice getting to know a few of the new ‘Pacees’ following our 4hr group. Keonz was heading the group, with Spencer, YN and Anthony providing the mid and rear guard. Weison, Kevin and the 2hr group was true to form in maintaining an equivalent pace till NSRCC, where they U-turned for their remaining 21km journey.

We could see the 3:45h group in front, and signalled to CH to up the pace, before we all ran into the Changi Coastal stretch. The weather remained cloudy but nice. Changi Coastal was full of bikes and bladders plying the routes, and we took extra care to stay vigilant in order to avoid any nasty incidents. The U-turn at the 13km mark had our pace down to an average of 5:39min/km. It was fun again as we cheered the various pace groups and their runners coming to the U-turn point. The 4:15h group was rock steady, the 4:30h group was large and smiley, the 4:45h group gave the loudest cheers, 5:00 group was large but very focused. The 5:15h and 5:30h groups were a little thin, as most of the runners joined the 6hr group. The pacers did well to maintain their respective optimal pace plans, hardly skipping a beat.

It was a sight to behold as we see large groups of Team FatBird Pacers and Runners running along Changi Coastal. Some biker shouted from across the road ‘FATBIRD!!!’...I thought he looked like SC5, but I will have to confirm ;) As we got back into NSRCC, we spotted more familiar faces, but did not really stop to chat for long as we had a ‘pace’ to maintain. Yamsong and the 4hr runners were maintaining the pace well, and was soon rewarded with our 1st toilet break just after the sailing centre. Keonz continued to push the pace after a short break, while we tried to catch up slowly but surely (average pace down to 5:38min/km). I informed the rest we had some buffer built up, but we should try to take advantage of the nice weather to maintain pace.

We reached back to The Playground (26km mark) still feeling good, and posed for Byron who was taking running shots. Byron was a real help with taking the runners in action, and his ‘ACTION’ photos make for good material in our field reports :) Onwards towards Fort Road we went, still feeling good. The 4hr group was maintaining well, and we soon saw CH turning back. The 21km 2:30h pace group of Ee Lyn, Angela, accompanied by Helen looked steady with their Pacees running alongside. We cheered again, and before long, spotted the SAFRA MF runners at Carpark B1 area. They too shouted ‘Jia You’ as we made good progress. I told the group that we would take another toilet break after we U-turn at the end of Fort Road.

The turn back put us in good view of YN who was closing in on our 4hr pace, followed by Li Lian, Johnny, Matthew and the 4:15h group, and then the 4:30h group. There were other ‘Pacees’ strung around these few groups, and we made sure we gave one another some applause as we crossed paths. We reached back to The PlayGround for 29km. With just 6km to go, our spirits remained high, as we made sure not to drop our paces. It was by then 5:37min/km pace. One of the 4hr runners bade farewell, vowing to join us again next week. Yamsong was feeling a little of the effects, and slowed down a tad to maintain a sustainable pace.

Keonz and I pushed forward, our sights set on the Yellow Toilet, the final U-turn back to The PlayGround for the finish. We saw more Sunbirds and Pacees coming our way, and again, we cheered one another as we pass. It is always the encouragement and cheers that motivates and relieves the boredom in such long runs. We soon reached the Yellow Toilet, and as we turned, we saw Yamsong, followed by YN. The 3:45h group had turned slightly earlier, and now it was our turn to be bound for end point. Everyone looked happy enough, with smiles of encouragement, knowing that we will complete the 35km in good shape.

Our group (4:00hr) finished 34.5km in 3hr13min, at an average pace of 5:37min/km. The rear guard along with the body finished in about 5:40min/km. It was a hive of activity at the Pavilion down by the finish point, as we took some drinks and mingled with the runners who had finished. Most were very satisfied with the pace and the entire run. Wee was with his family to support the runners too. Patrick had a blazing run, starting with the 4:30h group, and then moving up to eventually finish with the 4hr group.

As more runners returned with their Pace Groups, there were cheers and smiles of joy as they accomplish the final long run in good form. It was great for the ‘mind’ as they bring with them the knowledge they can complete the race at the desired pace (with even some buffer built in) on the big day. There were not much complaints of soreness, nor shoes giving problems. The weather was real kind to all, allowing us to end this long run with such a good feeling. The 5:30h and 6:00h groups completed their runs dutifully before 11:30am, which was the cut-off of the 4hr15min they should come back by. With all the happy faces, we grabbed the opportunity to take more photos for the marathon album.

A Job Well Done!

Next weekend will be the start of tapering, with a 28km run on Saturday for all Sunbirds, Pacers and Pacees. Registration for Session 2 of the ‘Run With Marathon Pacers’ was opened on Saturday. A quick check showed that ¾ of the slots have been taken up. We will see yet another large group at next weekend’s 28km paced run, and it was be another opportunity for the runners to hone their paces and try out their hydration, fuel and gear for race day. After this morning’s experience, we expect the runners to be even more prepared and conditioned next weekend. We are on the final stretch of the Journey Towards SCSM09. The Team FatBird Marathon Pacers will be there in full force to provide the pacing and guidance yet again. Follow Our Pace, Win Your Race!

.

The Spirit Of The Marathon

Finally....Change Your Life Forever!

The Spirit Of The Marathon

The Spirit Continues...

Team FatBird Marathon Pacers: MEDIA/NEWS

A HPB Special: Exercising through I-Run

HPB SPECIAL Feature in SHAPE Magaizine (Nov09 issue)

The Health Promotion Board (HPB), organizer of the I-Run, has done a special health feature in the Nov09 issue of SHAPE Magazine to promote a healthy lifestyle through exercising. The first part features runners at the I-Run @ River Promenade starting off for their evening runs of 3km, 5km, 7km. Some of the regular I-Runners (average of 160-200 runners per Tues/Thurs session) who have been joining these Team FatBird led runs may find themselves in the photo insert :)

The NorthFace 100 Challenge 2009

Field Photos by FatBird DO


We were the Lead Runners for the inaugural NorthFace 100 Challenge in 2008. It was an experience to savor, as we saw top athletes battling it out with nature, but yet having that never-say-quit attitude to eventually finish the grueling 50km distance. The NF100 2009 Challenge took on an ever bolder stance with the introduction of 3 categories; the 100km Solo, 100km Duo and 50km Duo.

Because Team FatBird was rather heavily involved with Human Race & SCSM09 Marathon Training, we decided to support some of the strong FatBird Runners who had already signed up and qualified, providing the FlightZones Training program and team support. We had a balanced field of Henry (100km Solo), Wee & Eileen (100km Mixed Duo), Andy & Darren (100km Men’s Duo). The runners were very committed with their training very early on, and at one point, we were pretty concerned with the rather high mileage they were clocking...but being the experienced runners they are, our worries were put to rest early on.

Our support plan for Race Day was to rush over to the 2 pre-determined checkpoints, The Bukit Timah Visitor Centre (CP10 and ZhengHua Park (CP2), after the completion of the concurrent Nike Human Race in the morning. Group 1 (Spencer, YN, Benny) along with some FatBird Runners went to CP1, while Group 2 (David, Anthony, Nicholas) went to CP2. When we arrived at CP2, the first people that we met were the folks from Run-To-Eat, with a fully functional and well-stocked support station, complete with mosquito repellent and spray mist...hehe. There was also iced-cold 100-plus provided by the organizers, which completed well with the bananas and apples we brought along.

The first familiar face we met was SorePalm, who was already dying for ‘Chicken Rice’...haha. He told us that many more were behind, and that the Hill 265 (army training area) and Lor. Asrama were slowing many others. A short while later, our TFB Athlete Wee came along. He was also talking about the hilly region. But PS, Julie and William also came from that area, and they were looking as cool as cucumbers....we initially thought they were doing 25km each...haha. I received a call from CP 1 that Darren and Henry were spotted. We got down to work at CP2, cheering the runners coming up that slope, offering familiar faces with fruits, and listening to their tales of ‘suffering’ at the hill slopes. In spite, they were all very charged up, and were looking to complete the final 15km.

Then one lean guy wheezed by effortlessly. We thought he had gone the wrong way. Turned out he was the lead 100km Solo runner from Beijing, China. He started at 4am, and after 7hrs of trail running, he looked fresh as a lily. We were to see him at the finish eventually. Then came a lot of familiar faces...Andy, Alber, David Shum, Roentgen, Fennel, Ultra, kk, eileen, and so many more. All were happy to see us, and some were spilling expletives about the tough route...haha. We waited for a while longer for Henry before receiving news that he had injured his ankle badly at Bukit Timah Hill, and had to stop the race. We also heard earlier that Jeanette had to stop at around 25km because she was feeling unwell.

TFB NF100 Athlete, Darren

We bade farewell to the folks at CP2 although we had become slightly cosy with the mozzies after 2hrs...haha. We headed for MR where the finish was. When we reached MR, there was a hive of activity as the 50km Duo runners were finishing to loud cheers and applause. We saw Helen, Eileen, SAFRA Runners, and FatBird Runners Choon, Aaron, Kia Liang, Min, et al. Most were happy with the run and their completion times. Then the announcement for 100km Solo Runner finishing...that Chinese runner coming in so strongly and nonchalantly...the time is 9hr+.

Proud podium finishers

We stayed on to welcome more runners finishing, including Wee, Julie, PS. PS and Julie went on to win 2nd in the 100km Duo...well done. Lai Chee finished a very good second position in the women’s. Sham did a very fast 2hr5min 25km, but did not win anything, as his partner Fabian had work to attend to and couldn’t run the race. This year’s route was more challenging and better organized as well. It bodes well for trail racing in Singapore, and we should see this event growing even larger next year...GO NORTH To RACE NORTH!

Japanese Coverage Of Singapore's I-Run?

The following is an article contributed by one of the avid Japanese runners at the I-Run @ River Promenade. I am still trying to get the content figured out. Drop me a line if you could provide a summary or synopsis of the article in English. Thanks in advance :)

Of Marathon Pacers & Sunbirds

Marathon Pacers & Sunbirds, courtesy FatBird DO

As I held my arms out for a warm cup of kopi-O, I began to recall the exciting training session we had on Sunday morning with the Sunbirds & Marathon Pacers. It was a morning of plenty...participants, tips, distances and workouts to be covered....Operation Sunbird session #3 provided the perfect setting for the 80+ runners.

The Marathon Pacers gathered for a group photo, while the Sunbirds enjoyed their morning chit-chat with Coach Jonathan and the trainers. With a recap of the previous week's teaching, and this week's focus area, the Sunbirds were all ears, with their eyes zoomed intensely on the FlightZONES system as well as Jon's download. A good question from Sunbird Cathelin about nasal congestion was answered well, along with the importance of core strength to develop proper running form.

Section of Team FatBird Marathon Pacers

After the group photo, which had runners spilling off The SandPit, FatBird's Nest at The PlayGround @ Big Splash, all gathered at the start point for their 7km, 16km, 24km and 28km endurance run @ BaseBuild Zone. We had a good time maintaining a chit-chat pace, looking at the nice seaside, getting to know one another, and sharing tips and info about distance running and training. It was nice to see many runners armed with proper hydration belts, Heart-Rate Monitors and Distance Pods, and their efforts to keep to a sustainable Zone 2 effort.

Met many familiar faces along the way, from the speedy groups of Vivian, Ronnie & Tony, to pacer friends, to Team FatBird trainees and runners from previous Operation NightHawk & Kingfisher. The friendly smiles, enthusiastic hand-waves and bodies-in-fluid-motion all made for a delightful setting along the East Coast Park. Team FatBird's running group was by far the largest along the stretch, even though we were pretty stretched out in a few main sub-groups....thus, there wasn't much time for boredom to set in. The U-Turn along Changi Coastal Road provided some fun as we cheered one another on as we pass. the front groups were not that far off from the mid-pack and rear, which was testimony to the steady Zone 2 pace they were keeping at.

It was heartening to see the Sunbirds hard at work, with nary a walk, and with focused but relaxed running posture and forms in steady strides and pretty good cadence. The breathing were regulated, with the shoulders held up steady....practising some of the tips dispensed by Coach & The Trainers :) I had more chats and sharing with the Sunbirds and Pacers on the way back, hearing interesting stories about Indian Expeditions, training sessions very early in the mornings, inline skating champions, hill running, et al. At around the F2 area, the skies became very gloomy, threatening to 'Cry Out Loud'.

Then we encountered something out of the ordinary, very strong winds blowing up a sand-storm, and some even thought it was a tsunami brewing...haha. I held on to my cap and pushed on. With the opening of the skies, many ran helter-skelter for shelter....however, the Sunbirds were not in the least bit intimidated. We continued to push on, every step taken getting a backward slide of 1.5 steps.....real challenge to keep in line. I veered away from the sea, looking down to avoid the wind and sand from getting to my eyes, driving my arms to stay in forward motion, and pushed towards the final 2km to The PlayGround.

With 1km to go, it happened. Thunderstorm, followed by heavy rain, whacked down on us. I decided to abandon the remaining 4km, figuring that it would not be good mileage anyway....truth is I don't like to be wet...hehe. I could see Raymond and eline heading straight for The PlayGround, and I followed suit. I got back to the warm FatBird Nest just in time before the big downpour. DO, Kia Liang, K3 and their group were caught in that big time....totally drenched, but looking so happy....guess they welcomed that relief from the earlier hot weather. The Marathon Pacers like Nigel and Teck Wee continued onwards for the full 28km, while we completed with the Sunbirds at 24km. Everybody cheered each time the remaining runners returned from the heavy rain. The bunch of hungry runners walloped bananas, apples and isotonic drinks....satisfying...arhhh!

As the rain subsided along with the timings being recorded by the Sunbird Registration & Training Team, there were already discussions on next week's 20km-30km hilly run in the Western Hills Region. 1-2 runners even canceled their races next Sunday to join the Sunbird's Session #4. It should be another memorable workout experience for most....something I am already anticipating and looking forward to. Hmmm, I have finished my kopi-O and a nice hot bowl of seafood kuay teow soup....time to give my tired legs a simple rub-down and massage of the foam roller and uSqueez. Till then, watch for the posting of Training Schedule and Tips From The Coach for next week at the Sunbird microsite....and a small takeaway for all this week from me - LOSE TO WIN; RUN SLOW TO BE FAST :)

Human Racers @ Training

There was a hive of running activity at The Playground on Sunday morning for the Nike Human Race Training run. Many were the regular 'Nike Runners' who have followed Nike Runs for a bit, but there were some new ones too. The Human Race promo boards came, which added a touch of colour and sense of the upcoming race on Oct24.

Team FatBird were present to lead the runners for the 7km run, along with Coaches Ben Pulham and Gana and their teams dispensing advice and running tips to the runners. LunarGlide+ shoes and Nike+ Sportband were on trials yet again, continuing to garner favourable feedback and appreciation for the opportunity to test-drive the latest Nike Running products. I had a good time catching up with the runners who were waiting for warm-up, and also chats with Sunbirds who there for their recovery runs.

Ming from Nike opened with a good round of introductions of Ben and Racers' Toolbox, Gana's Team, and The Team FatBird Pacer. He went on to share his recent Hood-To-Coast adventure, which was surely inspiring to those who are into long, endurance running and relays. That was followed by Ben, along with Team FatBird, leading a good round of dynamic warm-up. The photographers were busy snapping away at the runners doing the various stances.

The 7km run was started off with the group's pace well controlled, and having them run along ECP in a bunch always bring attraction and attention to the Nike Runners. With their bibs, these runners seemed like they are in some kind of a race, but yet running steadily without any rush. Lots of sharing happen in such group runs, with the runners learning from the running coaches and pacers, interjected with regular shouts and claps of encouragement by the folks from Nike, Racers' Toolbox and Team FatBird.

200m from the finish became the point for the runners to get into 'form' for that fluid running posture, almost poetry in motion, 2-3 in mini-groups, running 'tall', looking focused, all poised for that 'photo and video' moment by the professional cameramen. It was good fun to pace to the final 50m, and then making a 'strong' finish with arms driving, legs striding to the finish....ahhh, a job well done!

After a heave of satisfaction from the workout, replenishing with bananas, apples and isotonic drinks, it was that time to get down to the 'signature' cool-down conducted by Coach Pulham, followed by of course the presention of The Beaver Award and Training Prizes. The final installment of the Human Race Training Run will be next Sunday at the Asian Civilization Museum, and till then, let us have more Human Racing :)

Here comes the SUN...BIRD

Operation Sunbird Kickoff - 26 Sep 2009

It was the day many Operation Sunbird trainees had been waiting for; the kick-off of the 10-week marathon training program they had signed up for to prepare for their SCSM09 conquest. By 7am, 50+ runners had gathered at the FatBird Nest at The PlayGround @ Big Splash, all already armed with their first article on Heart-Rate Training.

FatBird Anthony gave a welcome address to introduce the background of Team FatBird as well as Racers' Toolbox, our official training partner for Ops Sunbird. FatBird David introduced the training team, before handing to Jonathan for the first sharing session, covering the essence of Team FatBird's FlightZONES(TM) System as well as tips on focusing on the upper body with the proper arm swing.

The Team FatBird customary group photo session followed, before the runners, some armed with HR Monitors and Hydration Systems, set off towards the sun at BaseBuild Zone. The BaseBuild will be the key element of this 10-week marathon training, and serve to progressively build up and condition the runners' abilities to complete the marathon in good form, hitting targeted timings as stretched goals. The trainers ran along with various groups depending on their comfortable paces, encouraging chit-chats and sharing for the 20km journey. The 21km trainees went for 15km this morning, and were looking good.

Along the way, we found that quite a number of trainees were not experienced in distance running, and many found it difficult to train alone, not to mention without the proper guidance, for such long distances. They were extoling the virtues of group training, all the while focusing on their upper body and arm swing techniques, with the trainers doing the checks and providing feedback. Coach Jonathan Fong, a previous Singapore triathlete, were soaking in the questions from the trainees and helping them along with sound advisory.

The runners in my group did an average of 6min/km to the 10km mark, a very good pace at the BaseBuild Zone...evident in their smiling faces and their running form. The sun had come up by then, and those who did not bring hydration along found that their heart rates were drifting upwards, partly due to the weather, partly due to insufficient hydration earlier on. Because of the 70% workload at that zone, the runners were still able to moderate their paces and maintain good form. As the trainers moved up and down to speak with different groups of runners, it was heartening to know that all were doing their best to get into the correct zone.

A few runners told us that they didn't break too much of a sweat, and yet was running very steady, not panting and not drained off. It was the correct way of conditioning themselves progressively for longer distances and possibly harsher weather. They were all moving steadily, at times bored by the not-too-hard pace, but feeling very good, and not running slow at all. It was about 6:05min/km for my group for the last 5km. I got a few runners to prepare for cadence/leg turnover training by measuring their own cadence, something the trainees will learn and build up in the following sessions.

Back at The Nest, the Sunbird trainees were all happy at completing the 20km in good form, feeling the workout, but not totally drained. For quite a few, it was the longest distances they have covered. The 21km trainees too did very good 15km workouts. Isotonic drinks, bananas and apples were being served to replenish the trainees' energy. There were even mooncakes and kueh-kueh brought along by participants to share....wow, lots more eating for me....haha. I have to run more mileage at the FatTrim & BaseBuild Zones to truly burn off the calories and fat, and improve fuel efficiency.

MF Visit

Woke up to the sound of the house alarm...yikes, that person again....hmpftt. Couldn't get back to sleep and decided to get down to SAFRA MF to visit friends and running kakis whom I have not seen for a bit. When I reached the ClubHouse at 7.15am, I was surprised by the rather large group...must be gearing up for SCSM09 :) Before I could park my car properly, the group ran off. I dashed into the gents, before running after them, heading towards the direction of Harbourfront...haha

Caught up with Jaime and Eng Hwa, who were surprised to see me. Had a quick chat about recent training runs, before proceeding on. I had on another pair of new cushioned trainers.....this pair was light, and pretty responsive too. My legs felt springy in spite of the 26km I did at ECP yesterday. Michael, Siew Lee were running steady as I exchanged some words with them. Lai Chee heard my voice, as I ran up to enquire about her recent conquests. She is now a Adidas sponsored athlete...happy for her. Henry enquired about Ops Sunbird as well as the i-RUN @ RP, and was interested to ask his wifey to join some of the weekday runs to help her for SCSM 21km.

As we proceeded toward the Railway area, I chatted with a new MF Runner, at least new to me. He mentioned he was trying to change to a mid-foot strike, and had recently bought a pair of Newton Trainers. We ran along all the way to Esplanade, which was the 7.5km mark, before I turned off to the toilets. They all went towards the Flyer and will proceed to ECP. On the way back, I bumped into Michael, Siew Lee and Henry's group....bade them adios, before trotting off at an average 6min/km pace. The returning 7.5km was a nice solitary ride for me, as I tried to get further feedback from the shoes. The legs were still feeling comfy, and the response continued to be good.

I finished the 15km back at ClubHouse, feeling rather satisfied. I was already planning to ask TFB plan more recovery Sundays at SAFRA MF, which offers a different terrain and scenery, useful for a more balanced running program. Had a nice cuppa Yin-Yang C at Ya Kun, watching the people go by, waiting for the runners' return. Sensing that they were going to take at least another hour, I decided to come back another day to do more catching up....a nice Sunday morning at my previous training ground, Mt. Faber.....those hills are a-calling...haha.

Pacers Training Session #3: The Downpour

The Team FatBird Marathon Pacer training, started 3 weeks ago, was to do 26km this morning. I didn't sleep well the night before, and woke up feeling lethargic. I decided to try the new shoes to see if they would be suitable for marathon training and racing. A few new Pacers and first-timers showed up this morning.....good to finally meet them face-face. Helen shared a little of her recent podium stories, the lighter moments providing a brightening start to what was a chilly, cloudy morning.

I ran along with various pace groups, chatting and feeling their comfort levels. Many of them were enthusiastic about their pacing roles, and were looking forward to more interesting activities ahead. We shared some of our previous marathon experiences, and how pacing would be so different from racing. I took a walk break at the 13km mid-point along Changi Coastal Road, before joining Bev, zco, Hoph and suan for a relaxing 6:50min/km pace.....this was the 5hr pace group and runners.

The new shoes provided ample cushion, although I would like even more responsiveness. It was light on the run, and landing on the sweet-spots were quite easy. TW and Beng were running side-side, enjoying one another's steady pace. I moved up to run alone and to try to feel the shoes and do some body-sensing. Although it was cloudy, with strong, chilly winds, I was feeling exceptionally thirsty....had to visit the toilet 2-3 times, on top of consuming my Gatorade mix.

I spotted Hoph in the final 1km. I ran behind him a little. Dark clouds were looming in the horizon. Then, it really poured. We were totally drenched, as we up the pace to head to the FatBird Nest. Some of the earlier finishers had already gone to wash-up or home. We were fortunate to be under the warm shelter of the Nest, although a hot drink to calm the chattering teeth would have been perfect...hehe.

Lots of chits-chats, coupled with mini group discussions continued till the rain abated, and then finally stopped. The sun came up again, as we cleaned up and cleared off from the Nest. Another good Pacer Training completed...Follow Our Pace, Win Your Race!

Pacers 24km Trials

With the last couple of months doing Ops Kingfisher and training for AHM, it has been quite a while since I did a run greater than 21km. I was looking forward to this 24km run with the Pacers at ECP. We bumped into some of the regular Team Fatbird trainees as well as some who were there for Ops Sunbird, which will start in the week of Sep21....these enthusiastic marathoners were just ready to get started with training....we asked them to be patient for another 2 weeks :)

Back to the Pacers running...good to see their enthusaism and high spirits....just looking forward to build up a good distance base for them to fulfill their important mission. Keonz and DO dished out the requirements, and chatted along with the various pacer groups. I tagged along the 4:15h group for a bit, and then the 4:30h group. At the U-turn along Changi Coastal, I ran along for short bits with the other pace groups. The 5:00h and 5:30h groups were soaking in the blistering sun....wah, they didn't look like they were enjoying the sun-tanning....haha. I took that in my stride, and considered it good conditioning. Eng Pat and Beng were going strong, trying to rush out of the reach of the sun.

Had a word with David Tay and his team, who too were training hard. The sun would be good conditioning for David's race in Chicago in a month's time. Said hello to the other familiar faces of the adidas pacers. Near the ski area, Tekko, Molly and their group were getting their weekend long run in too.,...friendly waves abound. On the way back, I joined Nigel, Teck Wee, Beverly, Suan, Nicholas for a good 6:50min/km pace. Beverly was as usual complaining about the heat, sending me ahead to get some pocari sweat....haha. However, the mental strength of the group was great as always, allowing us to push forward. Teck Wee was thankful for the fuel-belt advice, and got himself the life-saver today....no more carrying bottles in one hand.

With 2km to go, Prata, myself and Nicholas got in front a little at 5:00min/km pace and completed the 24km run happy and satisfied. 100-plus and bananas were offered by Beng/Esther, the super-duper refreshment/logistics team....always a pleasure to see them handing out the drinks and smiling, especially after a hard run. There were exchanges of pointers and discussions among the pacers about their running form, endurance and tips on pacing. It was fun learning from one another, and I could see a crop of very good pacers forming up. Till the next TFB Pacer get-together, Follow Our Pace, Win Your Race!